With summer upon us fruit and vegetables are more readily available to us. It is time to eat more thoughtfully. Ripe fruit and vegetables and less fatty foods help develop a healthier lifestyle and a healthier body. Here are some tips to help you put more healthy foods on your plate:
1. Take control of what you eat by eating at home more often so you know what you are putting in your mouth. Adjust your plate size to make portions smaller while healthier. Use a smaller plate. That way you can finish the entire plate, feeling satisfied without overeating. And savor your food. Taking time and being mindful of what you are eating for eating too fast can cause you to eat too much.
2. Fruit and vegetables are chock full of nutrients that promote good health. Choose dark green leafy vegetables for vitamin A which helps to lower cholesterol. Many fruits have vitamin C which help to keep away the common cold as well as retarding cancer.
3. Protein foods such as lean pork or beef, chicken, turkey, tofu or beans is great for energy. Try to make your protein seafood twice a week. Avoid added fat in sauces and gravies. Cottage cheese, tofu and greek yogurt are high in protein.
4. Add a cup of low fat milk or soy beverage. These both provide the same amount of calcium as whole milk but with less calories and fat.
5. Whole grains have more nutrients than refined grains. Look at the labels and look for “100% whole wheat” and be sure the ingredients do not include “caramel coloring”. At least half of the wheat should be whole.
6. Keep the things you cook new and interesting. There a lot of vegetable recipes online that have good ingredients and are easy to fix. You don’t have to have meat each night. Find some good recipes online, in the paper, or through family or friends. And find new ways to fulfill that sweet tooth’s requirement. Like baking apples and topping with cinnamon or nutmeg.
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Few things are better than a fresh, juicy tomato at the peak of the summer season. On salads, sliced into sandwiches, or sautéed in an omelet, tomatoes are a top pick when it comes to healthy summer eats; they’re about 94 percent water and low in calories. In fact, a medium-sized tomato will only cost you about 20 calories. Despite their low calories counts, tomatoes contain high levels of lycopene, vitamin C and potassium among a host of other good-for-you nutrients. Studies have found that lycopene (a powerful antioxidant) helps protect your skin against the sun’s damaging rays. So, not only will this fruit help replace lost electrolytes like potassium, but it will help fight against and even work to repair nasty sunburns from the inside-out. If you’re just looking for a quick snack, pop some cherry tomatoes in your mouth–they actually contain the highest amount of lycopene per serving versus other types of tomatoes.
Isn't that the truth?! Fresh and sweet tomatoes. Yum! I love cherry tomatoes and used to grow them. So tasty. Great facts about this veggie. Thanks for sharing.